What to eat this week. Start the healthy eating plan for June 12, 2023 TODAY

What to eat this week.  Start the healthy eating plan for June 12, 2023 TODAY

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You asked, we answered! Hundreds of Start TODAY members told us they wanted healthier, more balanced food ideas to help them reach their health goals. This dietitian-designed meal plan gives you the flexibility you need to eat healthy.

This week’s meals center around vegetables, fruits, whole grains, lean proteins and healthy fats, such as extra virgin olive oil. But the theme is convenience, showing you how to nourish your body without spending endless hours in the kitchen. You’ll find many of our favorite easy staples, like eggs, tuna, canned beans, rotisserie chicken, and low-sugar barbecue sauce. From a Greek egg scramble to a quinoa salad with grilled chicken, to a beef and turkey bolognese dish, you’ll enjoy healthy meals that require little effort.

Here’s what you need to do to pack a week of nutritious meals. Spend about an hour making egg scramble, sweet potato puree, chickpea and tuna salad, and a batch of quinoa. Hence, breakfasts and lunches can be assembled in minutes before eating. The dinners are mostly sheet pans and one-pot meals, and most take less than 20 minutes to cook. Enjoy!

What to eat this week, June 12, 2023

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  • Breakfast: Greek 3 ingredient omelette scrambled with fruit
  • Lunch: Leftover
  • Dinner: Weekly Turkey Bolognese with Roasted Broccoli
  • Snack of your choice


Many people wonder if eggs are part of a heart-healthy diet. According to the American Heart Association (AHA), they are. Most people can safely eat one whole egg a day or seven a week, though it also helps to include them in a plant-based diet that limits saturated fat, sodium and added sugars. We featured an easy two-egg scramble on this week’s menu, so you can eat it up to three times and stay within the AHA limits.

Greek omelet with 3 scrambled ingredients

Grace Parisi

There’s no need to fuss with an omelette when you get the same flavor from a scramble. The recipe makes two servings, but you can scale it up to eat several times during the week. It keeps in the fridge for a few days. Serve your scramble with a cup or piece of fruit.

Sweet potato parfait

Joy Bauer

Rather than choosing processed carbohydrates, such as a bagel, sugary cereal or piece of white toast, for breakfast, try the sweet potato. It’s a better choice for taming hunger and giving your body the nutrients it needs to thrive. Meal Prepare the sweet potato puree in advance and then assemble the rest of the parfait on the morning of.


Two minimal meal prep options save you time and money this week. Quinoa, like other whole grains, keeps in the refrigerator for several days and freezes well, so consider making a large batch to use throughout the week and freezing for later.

Chickpea and tuna salad

Laura Vitale

Tuna is one of our favorite pantry items because it’s a quick and cheap source of protein and heart-healthy omega-3 fish fats. Here it is blended with another superstar ingredient chickpeas to boost fiber and nutrition. The combination makes for a versatile salad, so stuff it into a whole-grain pita with a side of baby carrots one day and serve it over arugula another. If you’ve cooked up some quinoa, a spoonful would add a hearty, grainy element to the chickpea, tuna, and arugula salad.

Grilled Chicken Quinoa Salad

Gabi Dalkin

The grilled chicken and quinoa are prepared ahead of time and then topped with just a few ingredients to create a tasty and filling lunch. If you don’t feel like making chicken, use a store-bought rotisserie chicken instead. And choose a barbecue sauce with no more than 6 grams of added sugar per serving. You can also swap canned or frozen unsalted corn for corn on the cob to further simplify the recipe.


This week’s dinner lineup features flavorful, yet light meals during practice time. Whether you’re craving tacos or a seafood platter that will wow your diners, there’s something for everyone.

Slow Cooker Chicken and Wild Rice Casserole

Casey Barber

Spend 15 minutes chopping and combining ingredients in your slow cooker in the morning and come home with a stuffing casserole later that day. Although the recipe states that any type of milk will work, we recommend low-fat or fat-free milk to keep saturated fat low. Serve with sauteed green beans.

Joy Bauer’s Black Bean Tacos

Joy Bauer

Eating a meatless meal at least once a week helps you increase your intake of plant foods, and black beans are a hearty ingredient that provides healthy carbohydrates and protein. We chose tacos for this menu because they’re an easy way to dip your toes into meatless meals. Serve with a basic green salad.

Joy Bauer’s Pan Roasted Chicken and Brussel Sprouts

Joy Bauer

Just 10 minutes of preparation and your job is done. Every night should be that easy! Serve your chicken and vegetables with a side of quinoa that you’ve cooked in batches to make the BBQ Chicken Quinoa Salad lunch.

Pan-fried turbot with roasted tomatoes and black olives

Julia Tursen

The rich combination of roasted tomatoes and black olives is the perfect flavor match for the delicate and flaky flounder. While it’s an easy meal to throw together, the results are impressive. And the best part is that it only makes a pan dirty. Serve it with an arugula salad and some crusty wholemeal bread to soak up the juicy tomatoes.

Weeknight Turkey Bolognese

Katia Stilo

This pasta dish gets some healthy improvements, like swapping lean ground white meat turkey for ground beef and adding grated zucchini to the sauce. Serve it over pasta (ideally whole-wheat or bean-based) with roasted broccoli or another vegetable of your choice.


Snacks that contain whole food sources of protein and fiber offer a winning formula that keeps you full for hours. Here are some ideas:

  • Apple slices with walnut sauce. To make the dip, mix Greek yogurt with nuts or nut-free butter.
  • Ricotta topped with cherry tomatoes.
  • Red peppers with goat cheese pesto sauce. To make the sauce, mix store-bought pesto with goat cheese. Dilute with olive oil if necessary.
  • Frozen spiced bananas with tahini. To make, sprinkle the cinnamon and cocoa powder over the banana slices and freeze until firm. Season with tahini.
  • Carrots with hummus.

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